How to create good habits

New habits are formed best when things happen with consistency, are fun and encouragement and empathy are provided when things get tough (although that doesn’t mean giving in).

Did you know that research shows us that when we set a goal using positive language, focusing on what we want to achieve means that we are more likely to stick to it? The key is to be positive, realistic and set small manageable goals toensure you remain motivated.

Goals also need to be SMART

Specific – What is it that you are trying to achieve and why? Who is going to do what?

Measurable – Be able to track your progress.

Achievable – Aspirational but realistic.

Relevant – Fits in with your overall vision.

Time measured – Nothing happens without a deadline!

SMART goal example


The Jones family are trying to work together to spend more time playing off screens so that they can keep their brains healthy and their relationships happy. Mum and dad are going to play with Jonny, and Jonny will work hard to learn new rugby skills.


Jonny is going to spend X amount of time per day playing with the ball on his own learning new skills. Mum and dad are going to spend X amount of time per day playing with Jonny and watching him practice and show off his new skills.


Jonny spends about X hours per day on screens. We are going to work together as a family to reduce this to 2 hours per day.


This is because we want to be more in charge of our screen use, rather than our screen use be in charge of what we do.

Time Measured

We hope to achieve this by the end of the 10 week trial.